* Change your sleeping habits. This can correct the problem without the need for drugs. Good sleeping habits include regular sleeping times, a comfortable bed, a quiet room with a comfortable temperature, appropriate lighting, regular exercise, but not late in the evening or close to bedtime, and no stimulants (such as caffeine or tobacco), alcohol or large meals near bedtime.

* Drink chamomile tea or warm milk before bedtime. Warm milk contains high levels of the essential amino-acid tryptophan, a natural sedative (Z Arztl Fortbild Qualitätssich, 2001; 95: 11-6). According to nutrition expert Dr Dean Ornish, chamomile contains apigenin, which binds to the same receptors as do benzodiazepines such as Valium.

* Try relaxation techniques such as breathing exercises or meditation. These can help to calm the mind and aid sleep. Meditation can also reduce anxiety and panic attacks, which could be stopping you from sleeping (Gen Hosp Psychiatry, 1995; 17: 192-200).

* Try the herb valerian. With no adverse reactions, the herb is a safe and effective alternative (Pharmacol Biochem Behav, 1989; 32: 1065-6). In 1995, Germany’s Commission E recommended 1-3 g/day of dried root and rhizome for restlessness and sleep problems. As an extract, take 450 mg at least an hour before bedtime; for anxiety, take 200-300 mg of extract in the morning. As a tincture, take 1-3 mL once to several times daily; as an infusion, use 2-3 g per cup, and drink up to several times a day. Once a normal sleeping pattern has been reestablished, you can slowly decrease the dosages.

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